Tips

Mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water and let it sit for 5-10 minutes until it becomes gelatinous. This mixture works best for baking cookies, muffins, and pancakes, providing a good binding agent.

Replace each egg with 1/4 cup of unsweetened applesauce. It is best used in cakes, muffins, and brownies, adding moisture and a slight sweetness while maintaining the desired texture.

Substitute one egg with 1/4 cup of mashed banana. This replacement is ideal for dense baked goods like banana bread, pancakes, and brownies, offering moisture and natural sweetness.

Blend 1/4 cup of silken tofu until smooth for each egg. This method is excellent for custards, quiches, and dense cakes, providing a creamy texture without altering the flavor.

Use 3 tablespoons of aquafaba (the liquid from a can of chickpeas) per egg. Known for its excellent whipping properties, aquafaba is perfect for making meringues, macarons, and other light, airy baked goods.

Tofu is a versatile soy product that contains about 10 grams of protein per 1/2 cup serving. It can be used in a variety of dishes, from stir-fries to smoothies, and absorbs flavors well. Firm tofu works great for grilling or baking, while silken tofu is perfect for creamy sauces and desserts.

Lentils pack a whopping 18 grams of protein per cooked cup. They're also rich in fiber and various nutrients. Use them in soups, stews, salads, or as a base for veggie burgers. Red lentils cook quickly and are great for dal, while green or brown lentils hold their shape better for salads.

Chickpeas, also known as garbanzo beans, contain about 15 grams of protein per cooked cup. They're excellent in salads, curries, or blended into hummus. Roasted chickpeas also make a crunchy, high-protein snack. Don't forget to save the aquafaba (chickpea water) for egg replacements in baking!

Quinoa is a complete protein, containing all nine essential amino acids. It provides about 8 grams of protein per cooked cup. Use it as a base for buddha bowls, add it to salads, or use it as a high-protein alternative to rice in many dishes.

Seitan, made from wheat gluten, is one of the highest protein vegan foods available, with about 25 grams of protein per 3.5 ounces. It has a meaty texture, making it great for dishes like stir-fries, fajitas, or vegan 'steaks'. Note that it's not suitable for those with gluten sensitivities.

Beans are an excellent source of plant-based protein, with most varieties providing 15-20 grams of protein per cooked cup. Black beans, kidney beans, pinto beans, and navy beans are all great options. They're versatile and can be used in soups, chilis, burritos, salads, or mashed for bean dips. Beans are also rich in fiber, which aids in digestion and helps you feel full longer.

Replace oil with an equal amount of unsweetened applesauce. This works well in muffins, quick breads, and cakes, adding moisture and natural sweetness while reducing fat. It's best to start by replacing half the oil and adjusting as needed.

Use 180ml (3/4 cup) of mashed banana to replace 200ml (1 cup) of oil. This substitute is great for denser baked goods like banana bread, muffins, and brownies. It adds natural sweetness and moisture, allowing you to reduce added sugar as well.

Substitute 180ml (3/4 cup) of pureed pumpkin for 200g (1 cup) of oil. This works well in spice cakes, muffins, and cookies, adding a subtle flavor and beautiful color. It also boosts the nutrient content of your baked goods.

Replace oil with an equal amount of nut butter like almond or peanut butter. This works well in cookies and brownies, adding flavor and healthy fats. Be aware that it will impact the final taste of your baked goods.

Use 200g (1 cup) of mashed avocado to replace 200g (1 cup) of oil. This substitute works particularly well in chocolate-based recipes like brownies or chocolate cakes, as the cocoa masks any avocado flavor. It adds moisture, creaminess, and heart-healthy monounsaturated fats to your baked goods.

Use 180 ml (3/4 cup) of maple syrup to replace 200 g (1 cup) of sugar. Reduce other liquids in the recipe by about 45 ml (3 tablespoons). Maple syrup adds a rich flavor and is rich in antioxidants. It works well in baked goods, sauces, and as a topping.

Use 160 ml (2/3 cup) of agave nectar for every 200 g (1 cup) of sugar. Reduce other liquids by 60-80 ml (1/4 to 1/3 cup). Agave is sweeter than sugar, so you'll need less. It's great in beverages, sauces, and baked goods that don't require creaming sugar and butter.

Replace sugar with an equal amount of date paste. To make date paste, blend 175 g (1 cup) pitted dates with 120-240 ml (1/2 to 1 cup) hot water until smooth. Date paste adds fiber and minerals to your recipes and works well in dense baked goods and raw desserts.

Use coconut sugar in a 1:1 ratio to replace white sugar (200 g or 1 cup). It has a lower glycemic index than regular sugar and contains some nutrients. Its caramel-like flavor works well in baked goods and can be used in beverages.

Use 200 g (1 cup) of erythritol to replace 200 g (1 cup) of sugar. Erythritol is about 70% as sweet as sugar, so you might need to use a bit more for desired sweetness. It's calorie-free and doesn't affect blood sugar levels. Works well in baked goods, but may cause a cooling sensation in the mouth and could potentially cause digestive discomfort if consumed in large amounts.

Use 250 g (1 cup) of unsweetened applesauce to replace 200 g (1 cup) of sugar. Reduce liquids in the recipe by 60 ml (1/4 cup). This works well in muffins, quick breads, and cakes, adding moisture and natural sweetness while reducing calories.

Soy milk has a protein content similar to cow's milk, making it great for baking. It works well in both sweet and savory recipes. Unsweetened varieties are best for cooking to avoid altering the flavor of your dishes.

Almond milk has a light, slightly nutty flavor. It's lower in calories and fat than cow's milk. It works well in baking, smoothies, and cereals, but may not be ideal for savory dishes due to its subtle sweetness.

Oat milk has a creamy texture and mild, slightly sweet flavor. It works well in baking, coffee, and cereals. Its natural sweetness and thickness make it a good choice for lattes and cappuccinos.

Coconut milk is rich and creamy with a distinct coconut flavor. It's great in curries, soups, and tropical desserts. For baking, use a lighter coconut milk (not the canned variety) to avoid overpowering other flavors.

Cashew milk has a creamy texture and mild, slightly sweet flavor. It's great for baking, smoothies, and creamy sauces. Its neutral taste makes it versatile for both sweet and savory recipes.

Rice milk is the least allergenic of milk alternatives. It has a thin consistency and mild, slightly sweet flavor. It works well in baking and with cereals, but may not be ideal for recipes that require a creamy texture.

100 g (1/2 cup) of cooked lentils contains approximately 3.3 mg of iron. Lentils are also high in protein and fiber. They're versatile and can be used in soups, stews, salads, and as a base for veggie burgers.

100 g (about 3 cups) of raw spinach contains approximately 2.7 mg of iron. Spinach is also rich in vitamins A and C. It can be eaten raw in salads, cooked as a side dish, or added to smoothies for a nutrient boost.

100 g (about 1/2 cup) of firm tofu contains approximately 2.7 mg of iron. Tofu is also a great source of protein and calcium. It's versatile and can be used in stir-fries, scrambles, and even desserts.

100 g (about 1/2 cup) of cooked quinoa contains approximately 1.5 mg of iron. Quinoa is a complete protein and also contains fiber. It can be used as a base for salads, added to soups, or used as a replacement for rice.

30 g (about 1/4 cup) of pumpkin seeds contains approximately 2.5 mg of iron. Pumpkin seeds are also high in magnesium and zinc. They make a great snack on their own or can be added to salads and baked goods.

30 g (about 1/4 cup) of raw cashews contains approximately 2 mg of iron. Cashews are also a good source of protein, healthy fats, and minerals like zinc and magnesium. They can be eaten as a snack, used in vegan cheese alternatives, or added to stir-fries and curries.

100 g (about 1/2 cup) of cooked chickpeas contains approximately 2.9 mg of iron. Chickpeas are also rich in protein and fiber. They can be used in salads, hummus, curries, or roasted for a crunchy snack.

100 g (about 1 medium pepper) contains approximately 190 mg of vitamin C. Red bell peppers are also rich in vitamin A and antioxidants. They can be eaten raw in salads, roasted as a side dish, or used in stir-fries and sauces.

100 g (about 2 small kiwis) contains approximately 93 mg of vitamin C. Kiwis are also a good source of fiber and potassium. They can be eaten on their own, added to fruit salads, or used as a topping for desserts.

100 g (about 1 cup chopped) of raw broccoli contains approximately 89 mg of vitamin C. Broccoli is also high in fiber and vitamin K. It can be eaten raw, steamed, roasted, or added to stir-fries and soups.

100 g (about 8 medium strawberries) contains approximately 59 mg of vitamin C. Strawberries are also rich in manganese and folate. They're great on their own, in smoothies, or as a topping for plant-based yoghurt or desserts.

100 g (about 1 cup) of cooked Brussels sprouts contains approximately 85 mg of vitamin C. They're also high in vitamin K and fiber. Brussels sprouts can be roasted, sautéed, or shredded raw into salads.

100 g (about 1 cup chunks) contains approximately 79 mg of vitamin C. Pineapple also contains manganese and the enzyme bromelain. It's great fresh, grilled, or added to smoothies and tropical dishes.

100 g (about 1 cup cubes) contains approximately 168 mg of vitamin C. Papaya is also rich in vitamin A and the enzyme papain. It can be eaten fresh, added to smoothies, or used in tropical fruit salads.

28 g (2 tablespoons) of chia seeds contains approximately 10 g of fiber. Chia seeds are also rich in omega-3 fatty acids and calcium. They can be added to smoothies, used as an egg substitute in baking, or made into chia pudding.

100 g (1/2 cup) of cooked lentils contains approximately 8 g of fiber. Lentils are also high in protein and iron. They're versatile and can be used in soups, stews, salads, and as a base for veggie burgers.

100 g (about 1/2 medium avocado) contains approximately 7 g of fiber. Avocados are also rich in healthy fats and potassium. They can be used in salads, sandwiches, smoothies, or as a spread.

100 g (about 3/4 cup) of raspberries contains approximately 7 g of fiber. Raspberries are also high in vitamin C and manganese. They're great on their own, in smoothies, or as a topping for plant-based yoghurt or desserts.

100 g (about 1 cup) of raw oats contains approximately 10 g of fiber. Oats are also a good source of protein, manganese, and phosphorus. They can be used to make oatmeal, added to smoothies, used in baking, or made into granola.

100 g of 70-85% dark chocolate contains approximately 11 g of fiber. Dark chocolate is also rich in iron, magnesium, and antioxidants. It can be enjoyed on its own, used in baking, or melted for dipping fruits. Choose varieties with higher cocoa content for more fiber and less sugar.

100 g (1 medium pear) contains approximately 5.5 g of fiber. Pears are also a good source of vitamin C and copper. They can be eaten fresh, added to salads, or used in baking.

Use proper measuring tools: liquid measuring cups for liquids and nested cups for dry ingredients. For best results, use a kitchen scale to weigh ingredients, especially flour. Accurate measurements are crucial for consistent baking results.

Unless specified otherwise, bring ingredients like butter, eggs, and milk to room temperature before baking. This ensures better mixing and more even baking. Room temperature ingredients bond together more easily, creating a smoother batter and ultimately a more uniform texture in your baked goods.

Mix batters and doughs only until the ingredients are just combined. Overmixing can develop too much gluten, leading to tough, chewy textures in cakes and cookies. For muffins and quick breads, some lumps in the batter are okay.

Before putting cake pans in the oven, tap them gently on the counter a few times. This helps release any large air bubbles trapped in the batter, which can create holes in your finished cake. It also helps the batter settle evenly in the pan.

For optimal yeast dough rising, place it in an oven heated to 35°C (95°F). This provides a warm, draft-free environment that's ideal for yeast activity. Just remember to remove the dough before preheating the oven for baking.

Always use the pan size specified in the recipe. Using a different size can affect baking time and the texture of your baked goods. If you need to substitute, remember that changing the pan size will likely require adjusting the baking time.

Allow baked goods to cool completely before cutting or frosting. For cakes, let them cool in the pan for about 10 minutes, then turn out onto a wire rack to finish cooling. Proper cooling prevents your baked goods from falling apart and ensures the best texture.